New Years Schedule:
12/31: Regular Hours (8-10am Open Gym)
1/1: CLOSED
1/2: Open Gym ONLY 5am-10am

As many reps as possible in 10 mins of:
0:00-2:00:
12 Clean & Jerks, 135/95 lbs
2:00-4:00:
10 Clean & Jerks, 155/105 lbs
4:00-6:00:
8 Clean & Jerks, 185/125 lbs
6:00-8:00:
6 Clean & Jerks, 205/145 lbs
8:00-10:00:
max reps Clean & Jerk, 225/155 lbs

Our single modality work for the week is with a barbell! This is increasing in loading as we see the reps decreasing. Each rep range and loading is listed to be completed within the 2 min window and this workout should go from reasonable to progressively more difficult. Adjust loading that allows you to get to the 6-8 minute window. If you don’t complete the specified reps within the minute you’re done with the workout.

Low Impact
As many reps as possible in 10 mins of:
0:00-2:00:
12 Deadlifts, 135/95 lbs + 12 Strict Press, 95/65 lbs
2:00-4:00:
10 Deadlifts, 155/105 lbs + 10 Strict Press, 105/70 lbs
4:00-6:00:
8 Deadlifts, 185/125 lbs + 8 Strict Press, 115/75 lbs
6:00-8:00:
6 Deadlifts, 205/145 lbs + 6 Strict Press, 125/80 lbs
8:00-10:00:
AMRAP in 2 mins of:
3 Deadlift, 225/155 lbs
3 Strict Press, 135/95 lbs

Post Work
AMRAP 6 min. for Quality
10 Hip Extension
:20 sec FFlutter Kicks
50′ Sandbag Bearhug Carry (heavy)